CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

21-15-9:

Jumping Pull-Ups

Sandbag Cleans (AHAP)

AbMat Sit-Ups

WOD Part 2

3 Rounds:

200m Run

10 Back Squats (AHAP)

Rest 1:1 between rounds for part 2 ONLY

Performance

21-15-9:

Pull-Ups

Sandbag Cleans (AHAP)

GHD Sit-Ups

WOD Part 2

3 Rounds:

200m Run

10 Back Squats (AHAP)

Rest 1:1 between rounds for part 2 ONLY

Competition

21-15-9:

Chest-to-Bar Pull-Ups

Sandbag Cleans (AHAP)

GHD Sit-Ups

WOD Part 2

3 Rounds:

200m Run

10 Back Squats (AHAP)

Rest 1:1 between rounds for part 2 ONLY
Time Cap: 24 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Single-Leg RDLs – 3 x 10/leg (light DB or KB)

Banded Lat Pulldowns – 3 x 15

GHD Back Extensions – 3 x 15